My Men’s Physique Success Plan

After a successful journey in kickboxing, I continued weight training in the gym. As time passed, my friends in the gym encouraged me to enter a Physique Competition. At first, I had no interest but eventually gave in and pursued my first show in 2015. In 2016, I began my natural bodybuilding career in the OCB. Since then, I’ve become a top-ranked pro in Men’s Physique, placing 2nd Overall on two occasions at the OCB Yorton Cup.

My success opened many doors in the fitness industry, including becoming a physique posing coach and fitness model. I’ve been able to help hundreds of online men’s physique posing clients worldwide.

Now, I’d like to share my Men’s Physique Success nutrition, supplement, training, and cardio plans.

Nutrition

Diet (approximately 16 Weeks Out)

Contest Prep Diet
6 meals per day

Meal One
1 whole egg, 8 egg whites, 3/4 cup oatmeal

Meal Two
6oz ground turkey or chicken breast, 1 cup green beans or broccoli

Meal Three
6oz ground turkey or chicken breast, 1 cup white jasmine rice, 1 cup green vegetables

Meal Four
6oz sirloin or filet, 1 cup (green vegetables), 5oz russet potatoes

Meal Five (Post-Workout)
2 scoops UMP Vanilla mixed with Creatine Select. (Combining the UMP Vanilla and orange-flavored Creatine Select makes it taste like a Creamsicle!)

Meal Six
5oz chicken breast, 1 cup any green vegetables, 5oz sweet potato

Supplements

When preparing for a bodybuilding competition, supplementation is a necessity, and it is a top priority for me to have supplements that are safe from banned substances. That’s why I use Beverly International. No matter how many accomplishments you have in life, you don’t have anything without your health; it’s very important to be conscious of what you are putting in your body.

Super Pak with meal #2

Take 2 scoops of UMP mixed with 1 scoop of Creatine Select – Orange flavor for post-workout shake no later than 30 minutes (post-workout) for recovery and growth.

Ultra 40 4 tablets with meals #3 and #6

Mass Aminos 4 tablets with meal #5

Training Schedule

I’ve always trained a minimum of 5-6 days a week, and I like to hit my weaker muscle groups twice a week if possible. My coach recently set a goal for me to put on as much lean muscle mass as possible, especially in my chest and back. The following is an example of my current training routine.

Workout 1: Chest/ Triceps/ Abs

DB Bench Press 5x10-12
Incline DB Press 5x10
Cable Chest Flye 4x15
Triceps Pushdowns 5x10
Skull Crushers (using EZ curl bar) 4x10
Cable Triceps Extensions 4x12-15
Lying Leg Raises 3x15
High Cable Crunches 3x15

Workout 2: Back/ Biceps

Pulldowns (Wide Grip) 5x12, 1x to failure
DB Rows (single arm) 3x10
Cable Rows (wide grip) 5x12
Cable Curls (straight bar) 3x12, 1x to failure
Hammer Curls 4x12
Incline DB curls 3x15

Workout 3: Legs

Squat Simulator Machine 5x10-12
Hack Squat Machine 5x10-12
Calf Raises 4x20
Hamstring Curls 4x15
Walking Lunges 3x20 steps
Leg Extensions 3x12, 1x failure

Workout 4: Shoulders/ Abs

Seated DB Shoulder Press 5x10
Seated Lateral Raises 5x10
Standing DB Rear Delt Flyes 3x15
Hanging Leg Raises 3x10
Hanging Knee Raises 3x10

Workout 5: Chest/ Biceps
Pec Deck Machine 4x12
Incline DB Press 6x10-15
Incline DB Flyes 4x10-15
Pushups 4x20
EZ Curl 4x10-12
DB Hammer Curls 5x12
Incline DB Curls 3x15

Workout 6: Back

Lat Machine Pulldown (Wide Grip) 5x10-12
Hammer Strength Row Machine 4x8-12
Shrugs 3x15, 1x failure
Barbell Rows (Overhand Grip) 4x8-12

Cardio

I like to keep my cardio training between 20-30 minutes 5-6 days a week. I usually like to do cardio after my lifting workouts. I feel that it is much more effective that way. I primarily use the treadmill or Stair Master and incorporate the interval training style method. If I want to speed up my fat-burning results, I will start doing early morning fasted cardio and lift later that day.